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150923

CrossFit Soulshine – CrossFit Weightlifting Squat Clean (1 RM) Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 TTB 10 deadlift (115/80) 5 snatches

150922

CrossFit Soulshine – CrossFit Weightlifting Back Squat (5-5-5-5) Metcon Metcon (Time) 1000m row 21-15-9 wallballs (20/14) KBS (70/53)*1k row buy in *10ft target for all...
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150921

CrossFit Soulshine – CrossFit Weightlifting Clean and Jerk (EMOM 12) *1 clean and jerk each minute * climbing sets Metcon (AMRAP – Rounds and Reps)...
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150918

CrossFit Soulshine – CrossFit EMOM EMOM 10 Odd: 12-15 cal row Even: 10 KBS (70/53) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# /...
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150917

CrossFit Soulshine – CrossFit Metcon (Time) 1 mile run 50 burpee to target 1 mile run *scale reps and distance as needed

150916

CrossFit Soulshine – CrossFit EMOM EMOM 10 3 power cleans (touch and go) 5 burpee over bar all work to completed within the minute Metcon...
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150915

CrossFit Soulshine – CrossFit Weightlifting Back Squat (4 reps every :90 seconds for 5 sets ) Metcon (Time) 800m run 30 OHS (115/80) 800m run...
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150911

CrossFit Soulshine – CrossFit Strength Metcon (Weight) Every 3 min for 7 sets: 3 Back Squats 6 V-Ups (ab work) *you choose weight Metcon (AMRAP...
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